20 Healthy Breakfast Soup Recipes for Weight Loss

Soups are a great way to start the day especially if you are looking to shed off some weight.

If they are loaded with just the right amount of high-fiber vegetables, you can rest assured that they will keep you full all day.

Besides that, soups allow you to experiment with just about anything in your kitchen pantry for that delicious, healthy punch.

The liquids used in soup-making keep you hydrated and full while keeping your calorie intake low and certain spices like cinnamon and paprika boost your metabolism, aiding in weight loss.

Here are 20 healthy breakfast soup recipes that help with weight loss, especially if you skip the bread roll.

Healthy Breakfast Soup Recipes for Weight Loss

1. Butternut soup

Butternut offers a good supply of potassium and fiber making it great for breakfast.

Ingredients:

• 1 medium butternut, peeled seeded and cubed
• 1 medium bulb onion
• 2 cloves garlic
• 2 springs rosemary
• 2 tablespoons olive oil
• 1 bunch spinach
• 1 large lemon, juiced
• Sea salt to taste

Directions:

Sauté onion and garlic then add some rosemary until aromatic. Add water to the pot and after a few minutes, add squash, sea salt and simmer for a few minutes. Once cooled, add some spinach leaves and lemon juice into the mix, bring to boil and voila!

2. Lentil soup with toasted cumin and coriander

This is one of the flavor-rich healthy breakfast soup recipes with the perfect blend of sweet and spicy.

Ingredients:

• 1 tablespoon olive oil
• 1 carrot
• 2 sticks celery
• I medium onion, chopped
• 1 tablespoon whole cumin seeds
• 1 stalk, lemongrass
• 1 pinch cayenne
• ¾ cup coconut milk
• ½ tablespoon ground coriander

Directions:

Set a pot over medium heat then add a tablespoon of olive oil and add chopped celery, onion and carrots then cook them until softened.

Add one tsp on whole cumin seeds, 1/2tsp ground coriander and a pinch of cayenne, stirring frequently to toast the spices.

Add rinsed lentils, broth and 1 stalk of lemongrass and bring to boil. After lentils are cooked, stir in about ¾ cup of coconut milk, add some lemon juice and remove from heat.

Use a stick blender to puree it into a smooth consistency and serve warm with a dollop of Greek yogurt. To minimize prep time, you can also use pre-boiled lentils with the stock.

3. Broccoli-cheddar soup

Traditionally, the cheddar takes center-stage with this soup recipe. However, to get all the fat-burning goodness, give it a twist by giving broccoli its proper place.

Ingredients:

• 1 large onion, diced
• 2 garlic cloves, crushed
• 2 tablespoon of butter
• 1 large head broccoli, chopped
• 1 cup shredded cheddar

Directions:

In a pot, sauté diced onions and some crushed garlic cloves with some butter over medium heat. Add some broth and broccoli the cook until the broccoli is tender then add your preferred seasoning.

Add just a dash of cheddar cheese while the soup is still hot and serve.

4. Bean and chicken soup

Chicken is packed with lean protein which makes it a favorite in the world of nutrition and adding beans elevates its nutritional content.

Ingredients:

• ½ pound chicken
• 1 can beans
• 2 tablespoons olive oil
• 2 sticks celery
• 2 cloves garlic
• 2 large tomatoes
• Salt and pepper to taste
• 2 cups chicken stock

Directions:

Boil the beans and set aside. Puree some tomatoes and then dice the chicken and set aside as well. Sauté the chicken in some olive oil then add chopped onion, celery, crushed garlic and the puree. Add some beans, the chicken stock then season with some salt and pepper and serve hot.

5. Turmeric tomato soup

This is one of the few healthy breakfast soup recipes packed with anti-oxidant tomato properties and the anti-inflammatory goodness of turmeric, making it a great way to detox in the morning.

Ingredients:

• 1 cup tomatoes
• 2 tablespoons coconut oil
• I large onion, diced
• 2 cloves garlic, crushed
• ½ tablespoon turmeric
• ½ cups vegetable stock
• I tablespoon apple cider vinegar

Directions:

Heat some coconut oil in a saucepan and fry the diced onion and crushed garlic for one minute

Add turmeric, tomatoes, vegetable stock, and 1tbsp apple cider vinegar and bring to boil. Cover and let simmer for five minutes.

Transfer into blender to obtain a creamy consistency then season with salt and pepper.

6. Pumpkin soup

Pumpkin soup is literally one of the easiest healthy breakfast soup recipes to make.

Ingredients:

• ½ pumpkin
• I large onion, diced
• 2 large potatoes, peeled and diced
• 2 carrots
• 1 clove garlic, minced
• 6 cups broth
• Salt and pepper to taste

Directions:

Boils the pumpkin, diced onions, potatoes, carrots, garlic in some broth for about 15 minutes. Once everything is tender, blend the mixture until smooth and season with some salt or pepper.

7. Traditional lentil soup

Lentils provide a good source of protein and are a great way to kick start your morning.

Ingredients:

• Lentils
• 2 carrots, diced
• 2 rashers smoked bacon
• Pepper to taste
• ¼ liter stock

Directions:

Start by adding rinsed lentils into your soup pot then add diced carrots and some smoked bacon to add some flavor. Add some vegetable or chicken stock and simmer for about 40-60 minutes, checking after a few minutes to check if more stock is needed. Blend with a hand blender to give it a smoother final texture then add pepper to taste.

8. Roasted tomato basil soup

While more people are used to the creamy kind (cheese and heavy creams), to make it weigh loss-friendly, just eliminate the cream and you still have a nutrition-packed soup to sort your breakfast in less than 30 minutes.

Ingredients:

• 3 pounds plum tomatoes
• 5 garlic cloves, crushed
• 1 potato, peeled
• 2 red bell peppers, peeled
• 1 large tomato, chopped
• ½ liter broth
• Basil

Directions:

Roast the tomatoes along with some crushed garlic cloves on a pan until they are soft. To give it a creamy texture, use a thinly sliced potato to thicken the mixture by frying it alongside diced red bell peppers and chopped onion while the tomatoes are roasting.

Add in your broth and simmer until potatoes are soft then add the tomatoes and some grated basil, smoothen with a stick blender and you are good to go.

9. Pea and mint soup

While peas pack in the protein, mint adds some flavor to start off your day just right.

Ingredients:

• 900g peas
• 1 bunch spring onions
• 1 bunch mint
• 1 large potato
• 3 cloves garlic
• 1-liter broth
• 1 large lemon, juiced
• Salt and pepper to taste

Directions:

Put some spring onions into a pan with potatoes, garlic and vegetable stock then bring to boil until potatoes are soft.

Add blanched peas then stir in the mint and lemon juice then blend until smooth. Season with salt and pepper.

10. Roasted cauliflower soup

Cauliflower, undoubtedly, packs in some fiber which will keep you feeling full and all the while being low-carb. However, to make it extra palatable, roasting it, instead of just boiling, is advisable.

Ingredients:

• 1 large onion, sliced
• 3 cloves garlic, crushed
• 1 medium head cauliflower
• 2 tablespoons olive oil
• 1 tablespoon paprika
• 1 tablespoon thyme
• 1 tablespoon chopped parsley

Directions:

To ensure your soup isn’t bland, mix cauliflower florets with crushed garlic cloves and sliced onions. Drizzle the olive oil and season with some paprika, thyme, and parsley.

Once the cauliflower changes to light brown, add some vegetable or chicken broth and boil until the cauliflower becomes tender. Puree in a blender and serve.

11. Vegetable soup

Good old vegetable soup is an easy to make option when trying to lose weight. To keep you feeling full, a warm bowl of veggie soup in the morning works wonders.

Ingredients:

• 2 tablespoon olive oil
• 1 cup green beans
• 2 bell peppers
• 3 cloves garlic
• I large onion, sliced
• 1 bunch spinach
• 2 medium carrots
• ¼ cabbage
• 1 small head cauliflower
• 1 zucchini

Directions:

Based on the veggies you have at hand, ranging from cabbage, zucchini, green beans, cauliflower, spinach, bell peppers, carrots etc., heat the olive oil in a pan then add onions, celery and carrots and sauté until soft. Add finely chopped garlic, sauté until aromatic then add the zucchini and green beans stirring occasionally for a few minutes.

Throw in the cauliflower and cabbage, add the stock and bring to simmer. Season with some salt and pepper then reduce to low heat then cover until all the veggies are tender. Add spinach leaves and stir till wilted, add parsley and lemon juice then serve hot.

12. Chicken Tortilla soup

Chicken soup is already a great recipe for weight loss but baked tortilla chips add a great texture.

Ingredients:

• 1 large onion, sliced
• 2 tablespoons olive oil
• 1 can tomato puree
• ¼ liter broth
• 2 tablespoons lime juice
• ½ avocado
• 1 tablespoon chopped parsley
• Salt and pepper to taste

Directions:

Heat some oil in a pan then cook the onion and garlic. Add tomato puree then broth and bring to simmer. Add seasoned chicken pieces and simmer until cooked through and slice them thinly just before serving. Season the soup with some lime juice, salt and pepper then serve with tortilla chips and avocado and parsley.

13. Asian beef noodle soup

No one can beat Asian cuisines when it comes to soups and this beef noodle soup is a full-on meal, especially if you have some time on your hands.

Ingredients:

• 1 tablespoon canola oil
• 500g beef chuck, diced
• Salt and pepper to taste
• I cup stock
• 2 cups water
• 2 tablespoons soy sauce
• I large onion, diced
• 2 cloves garlic, crushed
• 1 teaspoon crushed ginger
• 1 small bunch cilantro
• 1 piece ginger, peeled and crushed

Directions:

Heat some canola oil in a large pot, season beef pieces with salt and pepper then add it in batches to sear them on all sides. Use a slow cooker and add the stock, water, soy sauce, onions, garlic and ginger and cook on low until beef is tender. On the side prepare the noodles and put in a bowl then ladle the broth with a generous amount of beef and garnish with cilantro.

14. Split pea soup

Split peas boast of fiber and other vital nutrients and throwing in some smoked ham makes for a filling breakfast meal.

Ingredients:

• 2 cups split peas
• 2 tablespoons olive oil
• 2 sticks celery
• I large onion diced
• 2 carrots
• 3 cloves garlic, crushed
• 3 cups stock
• 2 large potatoes, peeled and cubed
• Bay leaves

Directions:

Heat the olive oil in a pan then add celery, diced onions, carrots, and garlic and sauté for a few minutes. Add the stock, potatoes, split peas and bay leaves and simmer until the peas are soft. Shred some ham into the soup, discard the bay leaves and season with salt and pepper.

15. Cucumber, pea and lettuce soup

This mix makes for a low-calorie green soup that you can easily make for breakfast.

Ingredients:

• 2 tablespoons grapeseed oil
• I large onion diced
• 1 medium cucumber
• 1 bunch lettuce
• 1 cup peas
• 1-liter water

Directions:

Boil the water, put aside then heat the grapeseed oil and sauté the onions. Mix the cucumber, lettuce and peas then add to the boiled water. Stir then cover and simmer until the vegetables are soft but still bright green. Use a hand blender to blitz the mixture and serve hot or cold.

16. Cabbage soup

Cabbage soup is famed for its weight loss properties and is often referred to as wonder soup for its high fiber properties.

Ingredients:

• 2 tablespoons olive oil
• 2 sticks celery
• 1 medium onion, diced
• 2 carrots, diced
• 2 bell peppers
• 2 cloves garlic
• 1 small cabbage, chopped
• 2 cups chicken broth

Directions:

Heat some olive oil in a large pot over medium heat then add celery, onions, carrots and bell peppers and stir until tender. Stir in some crushed garlic then add chicken broth, tomatoes and chopped cabbage and bring to boil. Add in oregano, salt, and pepper to taste and serve hot.

17. Moroccan chickpea soup

Chickpea is packed with protein that makes it great for breakfast.

Ingredients:

• I 400g can chickpeas
• 2 cups chickpeas
• 2 tablespoons olive oil
• I medium onion, diced
• 2 sticks celery, chopped
• 1 tablespoon cumin
• 2 cups vegetable stock
• 1 teaspoon black pepper, freshly ground
• 1 large lemon, juiced

Directions:

Heat olive oil in a pan then fry onions and celery then add a dash of cumin. Add vegetable stock, chopped tomatoes and chickpeas than a good amount of freshly ground black pepper then let simmer. Add in the chickpeas and lemon juice and simmer for two minutes then serve seasoned and garnished with fresh herbs.

18. Artichoke soup with parmesan sticks

With healthy breakfast soup recipes like this one, you won’t struggle with hunger later in the day because it’s very filling.

Ingredients

• 1 bunch artichoke
• 1 small potato, cubed
• 1 chopped onion
• 600ml vegetable stock
• Salt and pepper to taste
• 2 tablespoons grated parmesan cheese

Boil some artichoke and a small potato, chopped onion in vegetable stock and season with salt and pepper. To serve, add finely grated parmesan and you have a healthy hearty soup.

19. Barley soup

Ingredients:

• 1 medium onion
• 250g barley
• 3 cloves garlic
• 2 tablespoons olive oil
• 3 sticks celery
• 1 carrot
• 1 cup mushrooms, diced
• 600ml vegetable broth
• 1 tablespoon garam masala

Directions:

After frying some onions and garlic in olive oil. Add in some celery, carrot, and barley and after a few minutes add diced mushrooms, vegetable broth, salt pepper, and some garam masala. Cover and let simmer for 20 minutes then serve hot garnished with cilantro.

20. Pea soup

Ingredients:

• 2 tablespoons olive oil
• 1 slice chopped onions
• 1 cup green peas
• 1 cup vegetable broth
• Salt and pepper to taste
• 1 teaspoon fennel powder

Directions:

Heat some olive oil then add in chopped onions and after two minutes, add green peas. Stir for one minute then add vegetable broth, salt, and pepper and cook on medium heat for about 15 minutes. Blend the peas into a smoother mix using a hand blender. Sprinkle some fennel powder, simmer for a few minutes then serve hot.

The Bottom Line

While the above healthy breakfast soup recipes make for great breakfast meals, you can eat them in any other meal. Keep in mind that to ensure you reap maximum benefits, use low-sodium broth.

Don’t try to lose weight without a plan. Follow this step-by-step plan that shows you exactly what to eat to lose up to 10 pounds in 7 days.

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